I spent most of the day catching up on work and never looked at what we programed for my training until around 2:30pm. I try to train at 3:30 knowing the session will take around 60 to 90 minutes. After I saw the plan I knew I had to wrap things up and get my ass out to the weight room.

Knowing how much I hate the deadlift it seemed to work it's way back into my training again. Wasn't real happy about that one so I sent Meadows of a "polite" email. The replay was...

BOOM!

What the hell John? What is this supposed to mean? Anyhow...

One Arm Barbell Rows* We used quarters for this and work up to a heavy weight for 4 sets of 8 reps. * I did 3 sets with 1 quarter and then 1 or 2 sets with each quarter jump from there until I got to 5 quarters and did my 4 sets there. The video is my last set.

Tsunami Bar Rows * The program called for smith machine barbell rows but after being trained and better understanding what this bar does I wanted to try it out and see how it works for barbell row. The key here is to explode the bar up like you want to break it across your body. This will "fling" the weights higher than the torso creating a incredible amount of eccentric force. Using the bar for rows is one of the least productive applications for this bar (kinda like curling with spider bar) but I liked the way it felt. I can't believe I am about to write this, it has to be John rubbing off on me, but I got a huge "pump" from it.

There you go I said it. Now to make matters worse look at how stupid this movement looks - but I'm telling you it worked like crazy.

Pullovers* I use a machine to do these. The machine I use is made for abdominal work but I found if I drop the seat all the down and keep my chin down I can get the same feel as a pullover machine. With my jacked up shoulder this is also the only way I can do these. Dumbbells are not a good option because it feels like it will rip my shoulder off. * 4 sets of 10 reps

MAG Close Grip Supinate Pulldowns* This is the first time I have used this handle. I used the pronated one last week and really liked it. I liked this one better because it allowed me to pull lower and get a bigger stretch. Keep in mind when I make notes like this I have a frozen shoulder so it's very hard to get a good ROM from other bars. For example if I use a curl grip on a straight bar I would be lucky to get a range of motion from my chest to 50%. While this handle isn't a complete curl grip it's close and I was able to get very close to a full ROM and felt it deep in my lats. If I could only have one of these bars this would be the one.

Deadlifts with eliteftsâ„˘ Chains* Using the Texas DL Bar, Chains and the eliteftsâ„˘ DL EZ Chain Loaders (coming soon). * Work up to base weight of 315. This took about 4-5 sets of 4 reps. * Add one chain per loader - 2 chains per set for 3 reps. * Keep working up until 3 reps felt somewhat hard. This happened at 6 chains per side. * On the last set do max reps. I might have been able to get 2-3 more but I felt the chains under the plates (I didn't lock the loaders down hard enough).

,Dave Tate

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